iVillage: 10 Healthy Eating Myths That Could Be Ruining Your Diet

Myth: Swapping Ice Cream for Frozen Yogurt Will Save You Calories

Truth: This switch may or may not have you saving calories. “Some people think because ‘it’s yogurt, it’s healthier,’” says Gans. But they’re wrong. “They think they can eat more of it, so they end wind up consuming just as many calories.” Plus, there are some brands of frozen yogurt that have almost double the calories of a light, slow-churned ice cream, which has 50 percent less fat. Bottom line: Read the labels and keep your portions in check.

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Truth: The labeling of milk makes this one a common mistake. While 2% milk sounds like it would be much lower in fat than whole milk, in reality whole milk contains roughly 3 percent fat, not much of a difference. “A low-fat food is defined by having 3 grams of fat or less per serving and 2% milk has 4.9 grams of fat per serving,” says registered dietitian Keri Gans, author of "The Small Change Diet". She recommends opting for nonfat milk.

Truth: When it comes to eggs, the color on the outside has nothing to do with the nutrition on the inside. The nutrients found in brown and white eggs are essentially the same, however, brown eggs often cost more. “Regular brown eggs are not worth the higher price tag,” says registered dietitian Victoria Shanta Retelny, author of "The Essential Guide to Healthy Healing Foods". Retelny says if you’re looking to boost the nutrient content of your eggs, choose brands whose packages say they’re rich in omega-3 fats (the hens' feed is rich in these essential fatty acids); they cost a bit more as well, but in this case, you’re actually getting what you’re paying for.

Truth: Retelny warns that though turkey is a leaner meat than pork, you have to be careful of what is added to make the turkey taste like bacon. “Typically, the salt, fat -- and in some cases, the calories -- are the same, if not higher,” says Retelny. You’ll have to shop around to find brands of turkey bacon that truly are lower in sodium and fat.

Truth: There is nothing wrong with buying frozen fruits and vegetables, especially when they’re out of season. When you buy out-of-season, you pay more for produce that has been stored or transported long distances, which usually translates into nutrient loss. “Frozen [fruits and vegetables] are actually a really healthy choice because they are frozen at peak ripeness,” according Gans. Look for brands without additives, like sugar, and steer clear of vegetables mixes with sauces (think butter or cheese). If your only option is to buy canned, pick the low-sodium versions for veggies and fruit packed in natural juices. Gans also recommends rinsing all canned veggies under cold water to lower the sodium content before heating.

Truth: When watching what you eat it seems like a no-brainer: Trade in your usual burger order at your favorite fast food joint for a salad. While it could be a healthy switch, there’s no guarantee. For example, says Gans, “A plain burger can have 250 calories and 9 grams of fat, while a Caesar salad with grilled chicken can have 380 calories and 23 grams of fat.” If you choose crispy chicken, you’re looking at a salad with 540 calories and 36 grams of fat! When choosing salads, says Gans, be careful about the salad dressing, too, which can pack on a lot of calories. Opt for low-fat dressings, such as balsamic vinaigrette or Italian, and avoid creamy dressings, like ranch or Caesar. Salads topped with croutons, cheese, bacon or anything crispy, are sure to be packed with more calories and fat than you want.

Truth: “If you are going to eat a cookie or treat, go for a small amount of the real thing,” Says Retelny. Since sugar and fat satisfy the palette -- a little goes a long way. The sugar-free or fat-free varieties often leave you wanting more, setting you up to overeat, she warns. Besides, the sugar-free and fat-modified versions of your favorite treats don’t offer as big a calorie savings as you’d think.

Truth: The butter vs. margarine debate is not new. Here’s what to remember: Depending on the type of margarine you buy, you may be spreading your toast with something more harmful than butter. “Margarines that contain trans fats (hydrogenated oils) not only raise your bad cholesterol (LDL), but also lower your good cholesterol (HDL),” says Gans. “It’s not always the best choice.” As a matter of fact, one pat of butter (about half of tablespoon) is only 45 calories and contains no trans fats. If you prefer the taste of margarine, or can’t have dairy, use margarine made with plant stanols which research suggests may help lower your cholesterol levels, according to Gans. Also keep in mind that margarine and butter have about same amount of fat and calories.

Truth: No one would argue that cutting back on soda is a good thing, but guzzling juice isn’t necessarily an improvement -- a can of cola has about the same amount of sugar as a cup of unsweetened apple and orange juices. “While 100-percent fruit juice contains many good-for-you nutrients like vitamins, minerals and antioxidants, drinking too much juice can expand your waistline as the calories add up quickly,” says Retelny. Drink no more than 8 ounces (1 cup) of 100-percent fruit juice a day. (Dilute your favorite unsweetened juice with water or seltzer to stretch that cup). “Skip ‘juice drinks’ as they are nothing but empty calories in disguise,” says Retelny.

Truth: Reduced-fat peanut butter is not necessarily a better choice over the regular kind. In fact, more sugar and sodium are often added to make up for the lower fat content. “Beware and read the fine print as many brands contain trans fatty acids or partially hydrogenated oils -- those pesky bad-for-you oils -- to enhance each jar's shelf life as well as the flavor of the lower-fat version,” says Retelny. Instead, she says pure, unadulterated ground peanuts are your best bet.

Truth: This switch may or may not have you saving calories. “Some people think because ‘it’s yogurt, it’s healthier,’” says Gans. But they’re wrong. “They think they can eat more of it, so they end wind up consuming just as many calories.” Plus, there are some brands of frozen yogurt that have almost double the calories of a light, slow-churned ice cream, which has 50 percent less fat. Bottom line: Read the labels and keep your portions in check.